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Advice for general wellbeing, keeping stress at bay, maintaining a healthy body and mind

Recent Posts

  • How to have a healthy holiday

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    How to have a healthy holiday?

    Holidays are fun, relaxing, exciting and for most of my clients are a time to unwind, take time out and stop thinking about work, home, but more importantly for them they stop thinking about healthy eating and exercise.  Yes, it’s the time of year when you want to indulge a little, have a few drinks, try a few desserts and forget the scales.  But for many this mind set can mean a whole heap of trouble when it’s time to go home.  The holiday blues come with weight gain, no routine and lower fitness levels.  So, how before you jet off this year could you plan to beat the holiday bulge?

    First change how you see your holiday.  It is a time to relax and enjoy yourself, but that shouldn’t mean going mad at the buffet or the bar.  Think about healthier options most of the day with have a little of what you fancy now and again. Jillian Michaels’ from the TV show ‘Biggest Loser’ has some inspiration on her website.  Secondly, if you’ve lost weight and are exercising before you go away, you need to think that healthy eating and exercise are part of your life – all the time.  People who maintain their weight don’t see being sensible on holiday, whilst still enjoying the odd treat, as a problem.  They see it as part of who they are and what they do. The story or conversation they have in their head is ‘I can have a few more drinks and will choose lower calorie one’s’ , ‘There isn’t a gym but swimming or playing with the kids is fun so I’ll make that my exercise, or I could do a few lengths of the pool each day or take a long walk’ or ‘it’s nice to eat out and not have to cook, but I’ll keep the portions small and just taste some of my favourite puddings’.


    So plan ahead, think about how you can exercise and be active, enjoy your treats and favourite things without pilling on the pounds and relish all the other things there are to enjoy about a trip away…

  • Getting up early adds spice to life

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    After a month of making changes to my day, I’m still working on getting up easily at 5am. Tuesday through to Friday I think the new habit is starting to stick, but weekends and Monday’s are not so easy.  Late nights and socialising mean a later bed time and now the football World Cup has started I’m trying to combine more early mornings and late nights! 

    So am I really a member of the 5am club? Do successful, motivated, healthy, individuals who are claiming to be part of this club all get up every morning at 5am or do they give themselves a break some days? I’m not sure, but for me, I’ve noticed some really improvements to my work and my exercise routine since I started this lifestyle change so I’m going to carry on with my mixed up start times and enjoy the good bits and still have some flexibility when its suits.

    After all life would be a bit dull if it was the same day in day out – variety is the spice of life!


    zest for life

    So life improvements that I’ve found are:

    -          A clearer head for the day – My goals are clear and I clear all the daily tasks quicker

    -          More time for planning – Not only are work goals planned but I’m freer to work on exercise and meal planning

    -          Starting the day ahead of the game – By 8am I’m on my game, feeling relaxed and ready to take on the day!

    If you want to make a change to your life remember to prepare, plan and reflect on the positives and negatives and make changes as you go.  Be sensible with your expectations and set realistic goals and be kind to yourself – Good Luck!


    For more on my 5am Club experience check out my other blogs

    Jun 19 Tags: Untagged
  • Creating new habits and breaking old ones

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    I’ve decided that my habit of pressing the snooze button has to go and I’m replacing it with a habit of getting up at 5am to join the club of apparently happy, healthy and highly successful people who rise at this unearthly hour.


    As a coach I know creating new habits and sustaining the change can be a big problem for any client wanting to live a healthy life.  So how am I getting on with my own challenge 3 weeks in?

    Problems and excuses to give up, are just as load and clear from me as they are from clients when things aren’t perfect or something is challenging. 

    1.      Monday mornings are too difficult, I can’t get up at 5am on Monday’s

    2.      I’m going to bed earlier to be up at 5am so there isn’t much time for healthy eating when I finish work at 9pm.

    3.      How do I do this at weekends?  I’m failing if I’m not doing it every day.

    So how do I work with these issues and stay on track?

    A.     Firstly, reflect on the things that have improved through the change, so that you can balance your feelings about the whole subject.  I’m finding some real benefits to getting up at 5am, so I want to consider these too.

    B.     Changing one thing will often have a knock on effect on another. Be prepared to adjust more than just one thing.  So I’m going to bed earlier but have more time in a morning, so perhaps I could try changing my diet and healthy eating to ‘breakfast like a king, lunch like a prince and dine like a pauper’ with more calories and my bigger meals being earlier in the day.

    C.     Be realistic about what to expect – life is rarely the same from one day to another and our own performance daily will no doubt vary.  Listen to your internal conversation, are you being too tough on yourself, would you expect someone else to get the changes right every time, all the time?  Telling yourself you aren’t doing it right, or perfectly, will lead to feelings of disappoint and failure which can lead to stress or even giving up. So I’m accepting the progress I’m making on weekend mornings and seeing any earlier starts as an improvement!

    See me at 5am on this clip and I’ll share the benefits of my early mornings later.




  • Can getting up early change your life?

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    I've completed my first week of my challenge to be up earlier - 6:30am in my case. I'm aiming to join the super club of successful people who get up before the frenzy of the working day starts. 

    The promise of being more resourceful, healthier, richer, amongst other things encouraged me to ditch my usual alarm call and make a real lifestyle change. But I have to say the shine soon wore off! Initially I got up fairly easily, enthusiastic to see how things changed, I used the spare time to meditate, exercise, catch up on blogs and social media. I felt ok, not too tired when I finished work at 8:30/9:00, and going to bed earlier too. But by Friday my snooze button was tempting me again! 

    So why was my enthusiasm waining? 
    1. Old habits die hard - I'm trying to break a cycle that I've been following in a morning for years. The new pattern of thinking and then acting needs time to bed in. 

    2. Focus - In the first few days I remember why I'm doing this, the benefits, the positive results I'll get, but as time goes on I loose focus, day to day life becomes more important, I don't see the results I want, or forget why I'm doing this, 

    3. Listening to others - As some friends said it was a great idea to make this lifestyle change, others questioned what I was doing and explained why their way was better. So, I start to question what I'm doing. 

    4. Reflection - what was good, not so good, and down right rubbish about these early mornings? 

    Good - felt less pressure during the day as I knew my plan for each day, I made a start on my to do list before I went to the gym, I felt more relaxed. 

    Not so good - I felt more tired when I got home from work and struggled to make healthy food choices which was a real worry for me. 

    Rubbish - My sleep patterns we're all over the place, with me waking at least 5/6 times in the night and struggling to go back to sleep, so by Monday of week two I was tired (despite being in bed before midnight all weekend!) 

    Easy to say to myself 'I can't so this','why bother', or 'it's not for me.' But I haven't given up I've used the positives to try again for another week!! 

    To discover more about the secrets of getting up early, take a look at sleeping guru and leadership expert Robert Sharma's video!


    embed video plugin powered by Union Development
    May 21 Tags: Untagged
  • Up with the lark!

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    Up with the lark...or was I?

    You’ll have noted I already ducked out of the 5am start and went for 6:30am.  You’ve failed already!’ I hear you shout. However as any coach worth their salt says, start with a realistic goal and work towards your ultimate desire – which for me is 6am. I started off at 7:30, then 7:15, 7:00 and so on.

    I knew that 5am was a step too far for me to begin with and if I’d set that as my first goal I would probably have given up on day one.

    So 6:30am and the alarm goes off.

    No struggle to get up today! But now what to do with these spare hours I’ve created? I’ve already planned a few things in that I often tell myself I’ve no time for, reading facebook, checking out industry news, reading all those e-newsletters I’ve signed up for. So at 6:35 I was on with action one and I was dressed and had had breakfast by 7:15.  Time then to watch the news with my coffee and research a topic about ‘sleeping’ talked about by the BBC Breakfast team and how important it is we get enough etc.  Not the best news on the day I’m scared of not having enough! 

    By 9am I’ve read my emails, checked my business facebook pages and am ready to go to the gym feeling very satisfied and chuffed with myself.  I’m already more productive and I’ve had breakfast.  To be honest neither of these things had been regular events in previous weeks, so it’s a start. I'm surprised at how awake and well I feel!  So how will I feel about 2pm today when I’ve arrived at the office and started work (my hours at the office today are 1pm – 9pm)?

    sleeping dog

    2pm Siesta? I can have an afternoon snooze with the best of them, so I was expecting to want to go to sleep, but it didn’t happen.  I'm feeling quite chilled, still focused and not at all rushed like I usually am.  Could this lifestyle change be that easy?

    We’ll see how I’m feeling in a day or two and also if I’m having to go to bed earlier...



  • Show all entries from Wellbeing

Motivation & Goal Setting

Advice and help to plan your goals, stay focused and on track and reach your targets

Recent Posts

  • Why you should get weighed

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    When you are managing your weight or dieting, your internal dialogue and self talk about what you have eaten, could do more damage than you think.

    Clients often say that they have had a 'bad' day, "I'm rubbish, I can't do it", "I've eaten loads and feel like a right blob", "I'm going to have put a stone on!"  This dialogue will often mean they miss appointments with me and don't get on the scales. It also often results in them feeling dispondent, diappointed with themselves and this will often lead to over eating in itself and them not continuing with their goal. However, if I do get chance to talk to them we start to really analyse what they've eaten and more often than not, it isn't as bad as they first thought.

    Getting on the scales gives my clients clarity, fact and a real perspective of what's been going on and helps them to see where their internal dialogue isn't helping them to stay on track. By knowing what the result of their 'bad day' is and working with a trained weight loss coach clients are more likely to stick to their action plan and change how they talk to themselves and judge what they've done more effectively.  Long term this means quicker results and long term change.

  • Top Tips To Start Exercising

    Posted by Super User
    Super User
    Super User has not set their biography yet
    User is currently offline


    Top Tips to Start Exercising from

     Liesl Millar – Personal Trainer & Owner of JEM Fitness 

    Find something you think you will enjoy, from dancing to gardening, table tennis to Pilates, if you feel you have to do it, then you are already creating a barrier and probably won't start.

    ·       Don’t join a gym (well not until you have at least been exercising regularly for 6 months, otherwise you are likely to waste your money as you are likely to stop going after a few weeks)

    ·         Pick exercises that kill two birds with one stone e.g.

    o   Walk to the local shop instead of driving

    o   Walk or jog to work (to avoid being a social outcast at work – ensure there are shower facilities at work) 

    o   For mums – take your baby for a walk in the pushchair and walk at a brisk pace

    o   At work – walk up the stairs, don’t take the lift

    ·    Get a friend to join you.  Exercising with a friend, also works well as you have a sort of commitment not only to yourself but your friend, because if you don’t exercise you are also letting them down. 

    ·    Get changed ready for exercise, even if you decide you are not going to exercise.  This works a treat for me, if I have decided I am not going to exercise (usually because I feel tired from work); I get changed anyway into my running gear.  After about 10 minutes I usually just go and do what I had originally planned to do, as I get in the mood for exercise. 



    Mob - 07771 870387 | Email - This email address is being protected from spambots. You need JavaScript enabled to view it.

    Web - www.jemfitness.co.uk

    FB - www.facebook.com/JEMFitness

    Twitter - http://twitter.com/JEMFitnessPT



  • Just eat less and exercise more! If only it were that simple.

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    ‘Just eat well and exercise more!’ This seems to be standard response from lots of health professionals, the media, your slim friends and not so slim friends if you say you want to lose weight.

    So what stops some overweight people exercising?  My clients and members of my gym who’ve recently lost over a stone or more, told me what stopped them in the past?

    Body Confidence – overweight people often feel uncomfortable, embarrassed and frustrated in everyday clothes just going about their daily routine and going somewhere new can be a challenge at anytime.  Imagine their fear of stepping into a gym or new Zumba class, it is often a step too far.

    Where do I start? – overwhelmed and inundated with information, many people who don’t exercise simply don’t know where to start and what to do for the easiest route into exercise.

    Exercise hurts! – Many of my clients are already suffering some pain because of their extra weight so the thought of more pain doing exercise is an instant barrier.

    Low return – It takes a lot of very hard work over a period of weeks if not months to see a change in weight or body shape just by exercising if you are overweight.  Motivation can soon dwindle if results aren’t quick.

    The Media – Pictures of young, slim, fit, beautiful people and words like, Body Attack, crunches, pumping and high impact create images of a place where the overweight just won’t feel at home or fit in.

    And finally, those mirrors! – One lady said on her first adventure into a class she was confronted with the, not so positive refection of herself stood beside a slim gym junkie, which did nothing for her confidence or motivation to return.


    So next time you are thinking of saying you just need to eat less and exercise more to your friend, stop and think!  

  • 15 minutes a day and you could have a body like this!

    Posted by Joanne Neville
    Joanne Neville
    Energetic lifestyle coach specialising in weight related issues, loving the outd
    User is currently offline

    Yeah right, it's so easy to look like that airbrushed model in the magazine.  What they forget to tell you is that this works when you’ve already spent a life time in the gym are trim and healthy and want to just define those abs a little bit more, and have had some photoshop work done!

    For most of us the quick fixes that are promoted by magazines, TV shows and celebs will only help us change if we consider all the other things that need to be added to the mix.

    ·         You follow the exercise or diet for a sustained period of time and are prepared to make other changes to your life.

    ·         You have the motivation to stick to your plan even when you’re head is saying ‘but it’s raining outside I don’t want to go running this morning and I’m so warm under my duvet’, or ‘but it’s my friends’ birthday this weekend so a  couple of glasses of wine won’t hurt!’

    ·         You have lots of support around you and can deal with people saying ‘you’ll never stick to it’, or ‘that can’t be good for you!’

    ·         How will you pick yourself up if you go off track and things don’t go to plan?

    ·         You are prepared to assess your life now and then make the time in your busy life to make the necessary changes, cook the recipes, shop at the local health food shop and fit an extra yoga class in.

    If we are honest for most of us we know what to do but doing it for any length of time is the hard part and that’s where the words lifestyle change come in.

    For lifestyle change you will need, COMMITMENT, ENERGY, DETERMINATION, CLEAR GOALS, PATIENCE, RESILIENCE, SUPPORT and SELF AWARENESS and KNOWLEDGE and unfortunately all the diets, ideas, fads and boot camps in the world can’t give us all these.  So if you want to make a lifestyle change look at your areas of strengths and weakness and find a way to do things differently this time. 

    Focus on the long term and not the quick fix...

    Jan 18 Tags: Untagged
  • Show all entries from Motivation & Goal Setting